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Jenny Jones · Jul 15, 2026

How I Get around a 90 Sleep Score Every Night: My Full Deep Sleep + REM Protocol (Solo Episode)

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Jenny Jones · Jenny Jones

Sleep is the foundation of everything. In this solo episode I break down exactly how I went from waking up exhausted and reaching for caffeine by 2pm to consistently scoring around a 90 on my Oura Ring. No matter what else you’re doing for your health, it won’t truly work if your sleep is broken. I’m sharing my complete stack, my morning-to-night routine, the supplements and devices I actually use, and the small daily habits that make the biggest difference. Plus a quick update on where I’ll be this fall for conferences.

  • Why sleep is the single most important foundation of health, energy, and longevity

  • My full morning routine: light, movement, and setting your circadian rhythm

  • The caffeine rule that changed my sleep (and why I switched to decaf)

  • Managing stress and HRV: vagus nerve stimulation, adaptogens, and peptides

  • Real whole foods and why depleted soil affects your sleep and energy

  • My exact pre-bed supplement stack

  • Light, temperature, EMFs, and simple environment tweaks

  • Night sweats as a detox warning sign

  • The pineal gland, melatonin, and decalcification

  • Why tracking with Oura keeps me accountable

  • Wake up with full energy (no more caffeine crutch)

  • 10,000 lux happy light first thing to set my circadian rhythm, especially before the sun is up. If the sun IS up, go straight outside and get light in your eyes

Happy Light

  • Supplements

  • Movement / gym - if you’re not moving during the day, you’ll be more wired at night

Fitness Equipment

  • No coffee after 12pm (I aim for 10am). This is one of my biggest sleep habits

  • I switched to decaf so I still get the taste and ritual without the cortisol spike

  • Quality matters: buy organic, mold-free, regeneratively farmed coffee. A lot of beans carry mold

    Coffee I Use

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  • Daily inputs (water, food, coffee, tea) have the biggest impact on your health. Watch plastics with teas too

  • Stress destroys sleep. If a job or relationship is chronically stressful, the real fix is changing the situation

  • Track it - I watch my stress and HRV daily on my Oura Ring

  • Tools that help: vagus nerve stimulation (Pulsetto), meditation, calming music before bed

    Pulsetto

    Code Biohackerblondie

  • Adaptogens/supplements: Cortisol Manager by Integrative Therapeutics (recommended by Dr. Sogol on a previous episode), ashwagandha

  • Peptides like Selank (Ultra Life Peptides has a nasal spray) can help calm the nervous system

Ultra Life Peptides

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  • Everything you eat either feeds inflammation or feeds your cells, mitochondria, hormones, and longevity

  • Cut ultra-processed food, sugars, seed oils

  • Stick to basics: beef, fish, sardines, asparagus, organic grass-fed dairy and Greek yogurt

  • US produce is often depleted from poor soil - buy regenerative, local, organic for real flavor and nutrients

  • Walk after meals to stabilize blood glucose

  • I stop eating around 2pm (I’m a morning person / early chronotype)

  • The universal takeaway: stop eating at least 4 hours before bed. It lowers your resting heart rate, improves deep sleep and REM, and lets your body rest, digest, and detox overnight

  • Do what fits your chronotype - night owls, just keep the 4-hour buffer

  • Magnesium glycinate + glycine about an hour before bed (big improvement for me)

Magnesium Glycinate

Glycine

  • Apigenin or chamomile tea

  • Some people like collagen or gelatin at night (I haven’t personally played with this)

  • Red light bulbs at night + blue-light-blocking glasses so melatonin kicks in naturally (bulbs are ~$30)

  • Bedroom temp 68-70°F - a cooler body helps you detox and sleep deeper

  • Close the blinds - simple but huge, especially in a bright city like Miami

  • Put your phone on airplane mode - EMFs can disrupt sleep

  • Sweating at night is a sign your body is trying to detox

  • Common culprits: mold, parasites, heavy metals

  • If it’s happening, look into a proper detox protocol

  • Your pineal gland produces melatonin and can calcify with age

  • Reduce calcification: use fluoride-free toothpaste, filter your water, avoid chlorinated tap water

  • Some early research points to fulvic acid and shilajit for decalcification

  • (Note: this is an emerging, less-researched area - not settled science)

  • I wear my Oura Ring 24/7 - it’s the most accurate tracker I’ve used and I don’t even notice it

  • I track REM, deep sleep, wake-ups, restlessness, resting heart rate, and HRV

  • Quantity matters too - it’s easy to think you slept 8 hours when it was really 6

  • Sleep drives hormones (including testosterone - a big one for men)

  • Peptides and GLP-1/2/3 can raise resting heart rate, so dose correctly and track the impact

  • The rule: if I add any new supplement, peptide, or protocol, I confirm it’s improving my sleep, not hurting it. If you’re not tracking, you don’t know

  1. Sleep is the foundation - nothing else in your health works without it.

  2. No caffeine after noon; switch to clean, mold-free decaf if you love the ritual.

  3. Get bright light (sun or a 10,000 lux lamp) first thing to set your circadian rhythm.

  4. Move daily - movement sets up a good night’s sleep.

  5. Manage stress at the source, and use tools like vagus nerve stimulation and adaptogens.

  6. Eat real, regeneratively farmed whole foods; cut ultra-processed junk.

  7. Stop eating at least 4 hours before bed to improve deep sleep and REM.

  8. Magnesium glycinate + glycine before bed is a simple, powerful add.

  9. Optimize your environment: red lights, blue blockers, 68-70°F, blinds closed, phone on airplane mode.

  10. Night sweats can signal a detox issue worth investigating.

  11. Support your pineal gland by removing fluoride and filtering your water.

  12. Track everything with Oura so you know what actually helps - start with one or two habits and build.

  • 2026 Longevity Forum - Provence, France, Sept 2-3

  • Health Optimisation Summit - London, Sept 11-13

  • Ultimate Wellness Conference - Faena, Miami, Sept 24-26

  • Vive Expo - Las Vegas, Oct 9-11

Jenny Jones is the founder of Happier Health Fitness and Happier Health Supplements, host of the BiohackerBlondie Podcast, health coach, and author of Biohack For Life. Based in Miami, Florida, Jenny is on a mission to help people optimize their health through biohacking, functional medicine, and real food.

These statements have not been evaluated by the FDA. This podcast is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement, peptide, or health protocol.

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